Warm-up (600) Swim 300, 200 kick 100 Drill Set (400) Kick 8 x 50 on 1:30 ..25 FAST…25 Moderate Set (400) Pull 400 Moderate (buoy only) …DPS Set (600) 4 rounds Swim 1 x 100 choice PACE on 2:30 ...then 50 EZ Cool-down (400) …Swim 400 ...Moderate to EZ choice |